Chapter 1: Week 1
1

Transition Program Overview
2

Self Assessment
3

What do you know about running?
Lesson 4:
Running Concepts Introduction
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- When you Run, can you feel the difference between a Heel strike, a Midfoot strike and a Forefoot strike? This Running Concepts introduction will illustrate some core concepts about running.
5

Drills and Exercises Overview
6

Springness Position
7

Pose Position
8

Bodyweight Perception
Chapter 2: Week 2
9

Transition Program Foundations
10

Basic Movement Fundamentals
11

Understanding the role of your perception in running
12

2 Leg Hops
13

Skip
14

Toes In-and-Out
15

Side-to-Side Pendulul
16

Front Lunge
Chapter 3: Week 3
17

Pose, Fall, Pull
18

What is the Pose Method of running?
19

How to Prevent Injuries
20

How to Run Faster
21

How to Run Longer
22

Pony
23

Timber Drill
24

Timber Drill in Pose
25

Running Backwards
Chapter 4: Week 4
26

The Stride - Frame by Frame
27

Anatomy of a Stride
28

Six-Point Running